Fiber/Protein Goals

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Overnight oats with chia seeds are helping me. I am not a huge fan taste wise, but I can tweak the recipe to be around 20 grams of protein, 13 grams of fiber, and around 350 calories. If I start my day with those numbers, I am usually able to make the rest of the day work.

Could you share your recipe for this?

Fairlife nonfat milk (¾ cup)
PB2 powder (1 tbsp)
Maple syrup (1 tsp)
Rolled oats (½ cup)
Chia seeds (1 tbsp)
Frozen raspberries (½ cup)

NP- I make similar overnight oats. Mine are:

1/2 c fairlife nonfat milk (6.5g protein)
1/2 c of greek yogurt (15g protein)
1/4 c oats (5g protein, 4g fiber)
1T 365 brand super seed trio (2g protein, 2g fiber)
1/2 c frozen raspberries (4g fiber)
1/2 c of frozen blueberries (2g fiber)
sprinkle of cinnamon

total = 28.5g protein, 12g fiber

[Anonymous]

I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

[Anonymous]

Anonymous wrote:I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

And maybe 2G gram of fiber which is what most of us in this thread are concerned about getting. Protein powder isn’t some big secret.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

And maybe 2G gram of fiber which is what most of us in this thread are concerned about getting. Protein powder isn’t some big secret.

2g of fiber is very little if you only eat two meals a day. I use protein powder, generally mixed into Greek yoghurt, as a snack, but would not suggest it as a “meal” on a regular basis. Also most people tend to get hungry faster when they drink their calories.

[Anonymous]

Anonymous wrote:But also, my answer is beans.

Same, but also raspberries. Beans + raspberries. I eat both most days.

[Anonymous]

OP, getting fiber is HARD. Many of these recs are terrible, because they're filling you up on stuff with low fiber content. Many veggies, while nutritious, aren't that high in fiber.

Breakfast: do something like grits or steel cut oats. Add chia or flax seeds and berries. That can get you to 15g or so.

Make a smoothie with frozen berries mix from Costco. I just add water, nonfat yogurt and blend. Add chia seeds and eat with a handful of nuts. That gets you to about 15 g too.

Lunch: crush a half avocado and apple - 10 grams.

Dinner: sweet potatoes, whole grains like quinoa or wheat bulgur salad,.some kind of leagumes, or lentils (they are super for protein + fiber).

[Anonymous]

My go to for hitting both of these with a snack is an apple or pear with a couple tablespoons of natural nut butter.

Also, a bowl of yogurt with raspberries and chia seeds.

Then I try to include a lean meat with dinner (usually chicken breast or salmon) and we eat a lot of legumes (beans and peas). Broccoli and carrots are also both good sources of fiber, as is cauliflower. These are all really easy things to incorporate into a variety of recipes.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

And maybe 2G gram of fiber which is what most of us in this thread are concerned about getting. Protein powder isn’t some big secret.

2g of fiber is very little if you only eat two meals a day. I use protein powder, generally mixed into Greek yoghurt, as a snack, but would not suggest it as a “meal” on a regular basis. Also most people tend to get hungry faster when they drink their calories.

Adding seeds to your yogurt and berries can help make it more filling and up the fiber quotient. I do that for lunch pretty frequently, and will add a banana and a square of dark chocolate if I'm still hungry. Works pretty well.

Snack on nuts to get you through the afternoon.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

And maybe 2G gram of fiber which is what most of us in this thread are concerned about getting. Protein powder isn’t some big secret.

There are 8 grams of fiber in a cup of frozen raspberries or blackberries. Apples, bananas, and strawberries aren't as good but still add 3-4 grams of fiber. The hemp seeds probably add another gram. So they'd be getting between 4 and 9 grams of fiber from the meal, plus a ton of protein. That's really not bad especially if their other meals are higher in fiber. A single cup of beans is 30 grams of fiber.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Overnight oats with chia seeds are helping me. I am not a huge fan taste wise, but I can tweak the recipe to be around 20 grams of protein, 13 grams of fiber, and around 350 calories. If I start my day with those numbers, I am usually able to make the rest of the day work.

Could you share your recipe for this?

Fairlife nonfat milk (¾ cup)
PB2 powder (1 tbsp)
Maple syrup (1 tsp)
Rolled oats (½ cup)
Chia seeds (1 tbsp)
Frozen raspberries (½ cup)

NP- I make similar overnight oats. Mine are:

1/2 c fairlife nonfat milk (6.5g protein)
1/2 c of greek yogurt (15g protein)
1/4 c oats (5g protein, 4g fiber)
1T 365 brand super seed trio (2g protein, 2g fiber)
1/2 c frozen raspberries (4g fiber)
1/2 c of frozen blueberries (2g fiber)
sprinkle of cinnamon

total = 28.5g protein, 12g fiber

I recently discovered overnight oat smoothies and they are fantastic. I make mine with soy milk and raspberries and it's insanely easy and winds up being 20g protein, 20g fiber. Great way to start the day.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I skip breakfast and for lunch, I do a smoothie with 1 cup Ripple, 1 cup 2% plain yogurt, 3 T shelled hemp seeds, 2 scoops of whey protein powder, and 1 cup frozen fruit or a banana. This is about 575 calories, which keeps me satisfied until dinner. It has about 56 grams of protein.

And maybe 2G gram of fiber which is what most of us in this thread are concerned about getting. Protein powder isn’t some big secret.

There are 8 grams of fiber in a cup of frozen raspberries or blackberries. Apples, bananas, and strawberries aren't as good but still add 3-4 grams of fiber. The hemp seeds probably add another gram. So they'd be getting between 4 and 9 grams of fiber from the meal, plus a ton of protein. That's really not bad especially if their other meals are higher in fiber. A single cup of beans is 30 grams of fiber.

What “other meals.” They said they eat one smoothie that’s mostly synthetic protein and then dinner. A cup of fruit in your protein powder smoothie “meal” is not equivalent to getting 30g of fiber from a variety of whole food sources.

[Anonymous]

I don't think the smoothies are as good for you as you all think - the blender is breaking down the fibrous foods, rather than your body, which defeats the point of eating the fiber.

Not sure it would meet your goals, but I have a salad every day for lunch, but keep it varied for interest. There are so many different kinds of greens and micro greens you can add, plus fresh herbs to really makenyour salads tasty. Then I vary the protein - sometimes it's black beams and sweet potato, sometimes it's grilled chicken, sometimes it's chic peas and butter nut squash, etc.

Dinner is veggies and protein again, could be brussel sprouts with hot honey, green beans with a sprinkle of toasted almonds, asparagus with a drizzle of hollandaise- keep your veggies interesting, beans or chicken or pork chops and a non-processed carb (quinoa, barley, farro, sweet potato, lentils). For a super quick dinner, full of processed food when I have zero time, Trader Joe's Hearts of Palm pasta with some Costco Meatballs, and Raos sauce. Done in less than 5 minutes - we all have nights like this, even when there aren't kids at home

In my late 50s, and I skip the pasta, the white rice, and the bread about 95% of the time

[Anonymous]

Anonymous wrote:I don't think the smoothies are as good for you as you all think - the blender is breaking down the fibrous foods, rather than your body, which defeats the point of eating the fiber.

Not sure it would meet your goals, but I have a salad every day for lunch, but keep it varied for interest. There are so many different kinds of greens and micro greens you can add, plus fresh herbs to really makenyour salads tasty. Then I vary the protein - sometimes it's black beams and sweet potato, sometimes it's grilled chicken, sometimes it's chic peas and butter nut squash, etc.

Dinner is veggies and protein again, could be brussel sprouts with hot honey, green beans with a sprinkle of toasted almonds, asparagus with a drizzle of hollandaise- keep your veggies interesting, beans or chicken or pork chops and a non-processed carb (quinoa, barley, farro, sweet potato, lentils). For a super quick dinner, full of processed food when I have zero time, Trader Joe's Hearts of Palm pasta with some Costco Meatballs, and Raos sauce. Done in less than 5 minutes - we all have nights like this, even when there aren't kids at home

In my late 50s, and I skip the pasta, the white rice, and the bread about 95% of the time

What a bunch of malarkey. How is a blender going to destroy fiber at a molecular level? That makes absolutely nonsense. That's like saying chewing your food will also ruin fiber content because you're macerating and chopping it. Blending is going to have very little impact on the molecular cotent of food.

Besides, leafy vegetables aren't high in fiber anyway. Salads actually don't have that much fiber at all unless you're adding things like beans. You need to consume very specific types of foods that contain soluble fiber. Just because it is a plant doesn't mean it has lots of fiber. A cup of chopped lettuce only has 1 gram of fiber, which is almost nothing.

I hear this blending myth all the time. It makes absolutely zero sense. No way in hell a blender is going to significantly break apart the molecules that are the fibrous material in foods at the molecular level.

[Anonymous]

Lots of ways to spike your blood sugar in this thread

[Anonymous]

Anonymous wrote:Lots of ways to spike your blood sugar in this thread

Yup. The fruit fanatics really have no clue how poorly they are eating.